CrossFit Evergreen – CrossFit

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we miss a lift, what are our immediate thoughts? When we are cut off on the road by another car, how do we feel? When the gossip arrived in the locker room, what were our first thoughts? If our thoughts become actions, this must be where we start.

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Warm-up

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Echo Bike Sprints (Calories)

10 rounds:

– 12/9 calories

rest 1:00 between rounds
– Yes, two days in a row!

– score is total calories

8th Grade (Time)

8 rounds:

– 40 heavy rope du’s (S: 40 singles)

– 30 alternating pistols

– 20/15 calorie row

CrossFit Evergreen – CrossFit

“Pursue one great decisive aim with force and determination.” Carls von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but on the front. “One great decisive aim.” What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them. It can be ironically far more challenging “not” do something; than it is to do it. Together let’s take a step back today, and boil things down to the basics. What are we after? Sometimes less can be more.

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Warm-up

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Layover (Time)

5 rounds:

– Echo Bike calories

– C2B pull-ups

directly into…

5 rounds:

– 10 power cleans

– 10 push jerks

MRx:

– calories 12/9

– C2B 9/9

– barbell 75/55

Rx:

– calories 15/10

– C2B 15/10

– barbell 95/65

Rx+:

– calories 15/12

– C2B 15/12

– barbell 135/95
– this is threshold conditioning.

– focus on the barbell effort, it is not often we do 50 C&J in a workout providing a unique stamina pacing opportunity.

– We want a light load today on the barbell – think 30+ unbroken when fresh.

– modifications as necessary.

Tabata Echo Bike Threshold Conditioning (Calories)

EMOM x 6

– :20 s work/:40s rest

REST 2 minutes

EMOM x 4

– :30s work/:30s rest

REST 2 minutes

EMOM x 2

– :40s work/:20s rest
Score is total calories

CrossFit Evergreen – CrossFit

“The future belongs to those who prepare for it today.” Malcom X

There’s something intoxicating about planning for the future. It’s the dream world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “Preparation” as two equal parts:
1. thought
2. Action

Without the thought behind, it’s wasted energy in multiple directions. Without action to follow thought. it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow,” but that brings us back to the quote we started with above. We’ll take the hard road.

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Warm-up

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Stamina Squats week 5 (EMOM x 16 (8 rds each))

min 1: 1 – front squat

min 2: 2 – back squats
– single barbell at 82% 1RM front squat.

Isa-ball (Time)

10 rds:

– 3 power snatches

– 15 wallballs

MRx:

power snatch – 105/75

wallball – 12/10

Rx:

power snatch – 125/95

wallball – 20/14

Rx+:

power snatch – 155/105

wallball – 30/20
– moderate barbell weight is the aim.

– pick a weight that you can cycle for 10+ unbroken when fresh.

CrossFit Evergreen – CrossFit

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Batwings & Muffin Tops? Not in our Vocabulary! (Time)

3 rds of:

– dips

– abmat sit ups with dual db 35/20

– single db skull crusher (right) 35/20

– floor M&M’s

– single db skull crusher (left) 35/20

– barbell side bends 65/55

Rx: 10 reps each

Rx+: 15 reps each

CrossFit Evergreen – CrossFit

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded; They can’t escape us now.” General Chesty Puller, USMC

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Warm-up

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Hot & Bothered (1 of 2) (AMRAP – Rounds and Reps)

15 minute AMRAP of:

– 40 single db hang clean & jerks

– 30 box jumps 24/20

– 20 kipping HSPU

– 10 deadlifts

dumb bell: MRx: 35/20;

Rx/Rx+: 50/35

deadlifts: MRx: 225/155;

Rx: 275/185;

Rx+: 315/225
– db hang C&J 20 on each hand.

– sub for kipping HSPU = double db push press.

– running clock to lead into the next WOD.

Hot & Bothered (2 of 2) (2-2-2-1-1-1 deadlift)

All percentages based on 1RM dl:

set 1 – 2 reps @ 60%

set 2 – 2 reps @ 65%

set 3 – 2 reps @ 70%

sets 4-6 – 1 rep, build to a heavy single BUT NOT A MAX.
– in the history of the Open there have been a handful of strength tests following a met-con.

– the intent is to learn about ourselves by reaching towards a higher % while fatigued.

Hot & Bothered 3 OPTIONAL (Distance)

3 Minute AMRAP of:

– Handstand Walk for distance
– The optional part 3 is still on the running clock.

– this starts at the 27 minute mark.

– score only the longest continuous length walked without stopping.

CrossFit Evergreen – CrossFit

Pablo Picass, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed him a piece of paper. Pablo smiled and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But Mr. Picasso, how is this possible? It only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk.” Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time; but we all also know it can’t always be that way.

Our own judgement can become our worst enemy, so let’s combat that. Judge less, practice more, that’s the “secret sauce.”

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Warm-up

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Juarez Valley 20 prison pushup challenge (updated) (Time)

The Juarez Valley push-up challenge is ascending and descending repetitions in an alternating fashion. Odd numbered sets descend; even numbered sets ascend. This continues until reps meet in the middle. There is an 8′ shuttle run between each set.

Set 1: 20 reps

Ser 2: 1 rep

Set 3: 19 reps

Set 4: 2 reps

Set 5: 18 reps

Set 6: 3 reps

Set 7: 17 reps

Set 8: 4 reps

Set 9: 16 reps

Set 10: 5 reps

Set 11: 15 reps

Set 12: 6 reps

Set 13: 14 reps

Set 14: 7 reps

Set 15: 13 reps

Set 16: 8 reps

Set 17: 12 reps

Set 18: 9 reps

Set 19: 11 reps

Set 20: 10 reps

Goal: Good: complete in less than 10 minutes.

Excellent: complete in less than 8 minutes.

Only full range of motion counts.

The Finisher (Time)

– 5 k ski erg

…every 5 minutes stop and do:

– 15 air squats

– 10 alternating forward lunges

– 5 burpees
– keep a smooth and steady movement

– 6k row or a 16k Echo bike can be Rx subs